Started lifting at 148, I'm 6'1''. I remember hearing advice that bulking was bad and it took me a long time to shake that. Still only 190 lbs, but I've come a LONG way.
you all probably dont give a shit but does anyone know a trick to log back into an instagram account? I stupidly forgot the account password. I appreciate any tricks you can offer me.
Appreciate this. Over-40 overweight (5'10", 225) detrained early novice who needed some nuance amongst all the internet dogma. I was super focused on technique for a couple of months, but the lifts are starting to groove and I'm tired of carrying Quato around. This discussion helped me think maybe I can play with dialing back the calories some and still progress on the NLP with modest weight loss even if it's a little slower.
My question: Regarding nutrition, strength, and body composition, what is the minimum amount of tracking/monitoring required in your opinion? I would say 99% of the general population does not need to track macros or even calories. Would tracking one's strength numbers and body weight on a weekly basis be enough to maintain health, increase strength (not necessarily increase muscle mass greatly), and lose body fat (if necessary)? Thank you for your excellent work Dr. Feigenbaum and Dr. Baraki.
Black by Pearl Jam is a hell of a song, great pick Jordan. Austin's selection reminded me of when Mo Money Mo Problems came on at the gym and I said this takes me back to high school and one of my training partners said it was out before he was born...instantly old.
Would appreciate your insight on this issue. I am a 6 foot male, 190 lbs. On NLP trying to gain a pound a week. Historically, I know I have not eaten enough. Probably averaged 120g of protein and 2,000 calories per day while being active (CrossFit 3-4 times per week). Even with this deficit for a long time, my body stayed at roughly 20% body fat. I am concerned that being at a caloric deficit for years is going to cause with my body properly adding weight with a surplus and eventually losing weight with a deficit. With going up to 3,000 calories and 200g of protein, I am barely gaining weight (showing me this is closer to my TDEE). Have you had experience with chronic undereaters who still retained a decent percentage of body fat?
If you've been training a number of years and not a novice but underweight according to the gainzzz scale is it worth running LP again and gaining weight? I.e. I'm 5ft 9 170lbs squat 320 for 5 deadlift 415x5 and bench 200 for 5
Black was a great answer. Also really wish you guys would do a deeper dive into some of those one off scenarios like training and dieting with type 1 diabetes and being slightly overweight at a novice level.
How do I scale this up? I’m 6’3 225lbs squat 260, DL 295 Bench 210, press 115, still adding 5lbs no problem. I started 2.5 months ago at 205 lbs BW. I’ve gained a significant amount of muscle but I already had a dadbod belly when I started and it’s grown slightly. The recommendations are always for 5’7” what does that mean for a tall guy?
Hi Jordan, you an Austin often a talk about misdiagnosing stalling on linear progression and people transitioning to a intermediate program to early. I believe I've probably done this. I moved from LP about 3 months ago when my squat got stuck at 100 Kg and deadlift at 115kg (I'm 31 years old, 73 kg and 175cm). I moved to 531 (which i know you don't like) and feel I have a little bit of progress. I realise my stalling is due inadequate recovery resources, I've been studying for my anaesthesia primary exam which I've now passed, not eaten enough, and not gaining weight (I've been hesitant to gain to much weight too fast as I come from a pretty heavy family and worked hard through my 20s to not go the same way). So my question is - If you've come off LP to soon do you go back as if so from where?
I have a very stupid question that you guys may have already answered. If I cannot gain muscle when cutting, how can I get strong? I mean, which adaptations are happening to the muscles when I am getting strong that does not relate/imply muscle grow (in the sense of hypertrophy). Are those adaptations purely happening on tendon tissues, nerves, specific fibers of muscles? If you have answered this question please indicate where is it. I also would be pleased if you could guide me to a source material (that is available online if possible) from where I could learn more about it. Thank you very much!
So I'm a novice, 6', 210. Therefore, it sounds like I should be eating either at maintenance or perhaps half a pound a week at most while doing the novice LP? Does it also make sense to eat slightly more on workout days, like say 200 calories extra, than I do on rest days?
Hey Dr. F, what do you think about "slow carb" as a diet for bodybuilding/strength? It has helped me clean up my diet in the past, but almost always resulted in weight loss. My body seems to respond better to lower carb, though would probably keep peri-workout fast carbs in the plan. What are your thoughts? Love your work, thanks.
So I get the “juice isn’t worth the squeeze” argument in general terms, but I suppose I’m still not crystal clear on why it’s not something you can just take care of later. Is it really that risky to milk LP just for a few months and then stop? Is there just no effective remedial work you can do once you’ve exhausted LP?
Jordan (or Austin) I am LITERALLY your perfect example of the 5'10 185 lb white male with a 40"+ waist (40.5 in). What, other than the LP would you invite me to do (sorry I started typing before you answered it) Just to recap, calories = maintenance, alter my macros to 1g per lb Bodyweight protein and carbs and fill in for the rest of calories with fats. Do the LP and enjoy my gains?
Whew I’m 5’9” 141 lb. I have some work to do lol. Been on LP for one month. How does frame size come into play when talking about being “underweight”? My wrists are only 6.5” around and my waist is 32.25” Keep titrating the nuance. You guys are awesome.
I'm 31. 6.5, 227lb. Waist round navel is 41inch. On LP. Should I lose weight? Squat 122.5 for 5. Bench 77.5 for 5. Press 55kg for 5. Deadlift 120kg for 5.
Is 5’11 80kg with about 15-17% bodyfat skinny by SS standards? Im unsure of whether to do GOMAD or if not a gallon maybe 2L. Age is 15 if that matters.
Austin Baraki I doubt my garage would suffice. Sadly the closes thing to a strength gym in my area is the YMCA and they don't even have a power rack. But if you guys do come to Canada or north eastern United States I'd love to see yours and Jordan's seminar.
What are Dr.Baraki's plans on getting that elbow issue he spoke about at the beggining better? Any chance to hear about that? Thanks for the good stuff as usual!
Austin Baraki I see. I was curious mainly because I know you guys aren't the "yeah I'll do some stretching and mobility work to get it better" people (an approach which I agree with), so I was wondering how you'd approach an injury. Thanks for the reply!
how do you guys feel about non conventional lifts, like Jefferson deads, trap bar deads, zercher squats. You can load heavier on some of these lifts compared to conventional lifts. Under a starting strength regime ofcourse.
Ok....Austin mentioned his elbows bothered him. I've been doing linear progressive strength work for the past year or so, eating a ton of nutrient-dense food, plenty of calories, about a 1/2 GOMAD, yada yada. The stronger I get, the more elbow pain I've been getting. Is this just the nature of the beast? I mean, is this ignorable pain? I'll back off for a week or so every now and again, but the pain eventually comes back when I start lifting heavy again.I'm 6'3", 210lbs, if that has any significance.
Up to X amount of months is the end of the SS novice linear progression. What if one surpasses that time, but doesnt adhere to 3 days a week consistently. Maybe 2 months have 6 training sessions each. Will that change the amount of months in the novice stage? Since the length of adaptation is the same? Or is the stress (or lack thereof) the deciding factor on time spent in the novice stage?
Really surprised me to hear Austin say he tracked weight daily - wouldn't daily fluctuations give a much more inaccurate picture than, say, either a weekly reading or a weekly average from those days? Can you really say based off a reading at the end of the day that you didn't eat enough and need to smash a bit before bed? Would just taking a dump before the reading change it too much to be reliable to that degree? Thanks.
Piñata Oblongata you weigh yourself daily, in the morning fasted after using the bathroom. After 7 days have passed you add all of those weigh ins together and divide them by 7 to ascertain your weekly average bodyweight. That in my opinion, is the most effective method.
It's actually a smart color. It's in the middle of the spectrum and the most common color you see in nature, which if you believe in a higher power makes it the most "creative" color there is. It is the most natural and soothing to a species who has relegated themselves to being inside 4 straight boring walls most of their lives.
Ugh you guys are mistaken about what constitutes being "underweight" for strength training. For me to weigh 180 lbs at 5'8 for example I would be clinically obese with a BMI of 27 lol and I know plenty of guys that can make gains being very lean at very low bodyweights. Also in an earlier podcast you guys made the extraordinary claim that you can't lose weight and build muscle simultaneously or do a bodyrecomposition unless you are an absolute novice or very overweight. This is simply not true as it has been shown in literally over dozen studies to be possible. You guys should check out Menno Henselman's article on the topic bayesianbodybuilding.com/gain-muscle-and-lose-fat-at-the-same-time/ . The tl;dr of the article is that nutrients are partitioned independently in the body towards gaining muscle and losing fat and that your body can liberate fat stores from your body towards building muscle even if on the net balance you are under a calorie deficit and even elite level gymnasts have been able to lose fat and gain muscle simultaneously while training 4 hours a day and consuming 1800 kcal ketogenic diets.
Also, his arguments are exceedingly weak. There are known errors in all forms of body fat measurement and only 1 or 2 studies he cited even used DEXA to analyze body composition. It's a good way to convince someone who is underweight or overweight that they do not need to drastically change what they're doing, but ultimately it's wrong.
Yes sorry the gymnasts were eating a 1971 kcal diet I got that wrong my bad and it was in this interview that Menno talked about the mechanisms of body recomp bayesianbodybuilding.com/turkey-goes-bayesian-interview/ . But you think that over a dozen of studies could get it wrong that body recomp is possible? That seems exceedingly unlikely especially when you consider all the accumulated anecdotal evidence too.
Not only is BMI a very poor tool for measuring body composition, but you’re not even using it correctly. 27 would be “overweight”. “Obese” is 30 and above.
Started lifting at 148, I'm 6'1''. I remember hearing advice that bulking was bad and it took me a long time to shake that. Still only 190 lbs, but I've come a LONG way.
Started 136lbs at 6'4 I'm up to 170 after a year, still a very long way for me too. How ya been doing?
@@khemirimoez8661 130 6'3 same here man, been up to 185, saw some body fat and have never been above that weight, time to change that :)
@@skinnykidaesthetics120 130lbs at 6'3'?! Whoo boy
you all probably dont give a shit but does anyone know a trick to log back into an instagram account?
I stupidly forgot the account password. I appreciate any tricks you can offer me.
@Lawson Jude Instablaster :)
Appreciate this. Over-40 overweight (5'10", 225) detrained early novice who needed some nuance amongst all the internet dogma. I was super focused on technique for a couple of months, but the lifts are starting to groove and I'm tired of carrying Quato around. This discussion helped me think maybe I can play with dialing back the calories some and still progress on the NLP with modest weight loss even if it's a little slower.
I'm also doing a "meat" prep, bacon, sausage, steak
If Barbell Medicine starts a medical school, I'm going to try and transfer ASAP
My question: Regarding nutrition, strength, and body composition, what is the minimum amount of tracking/monitoring required in your opinion? I would say 99% of the general population does not need to track macros or even calories. Would tracking one's strength numbers and body weight on a weekly basis be enough to maintain health, increase strength (not necessarily increase muscle mass greatly), and lose body fat (if necessary)? Thank you for your excellent work Dr. Feigenbaum and Dr. Baraki.
I see the time stamps, thanks!
Morph I got you dude
Black by Pearl Jam is a hell of a song, great pick Jordan. Austin's selection reminded me of when Mo Money Mo Problems came on at the gym and I said this takes me back to high school and one of my training partners said it was out before he was born...instantly old.
Please never stop doing this.
Would appreciate your insight on this issue. I am a 6 foot male, 190 lbs. On NLP trying to gain a pound a week.
Historically, I know I have not eaten enough. Probably averaged 120g of protein and 2,000 calories per day while being active (CrossFit 3-4 times per week). Even with this deficit for a long time, my body stayed at roughly 20% body fat. I am concerned that being at a caloric deficit for years is going to cause with my body properly adding weight with a surplus and eventually losing weight with a deficit. With going up to 3,000 calories and 200g of protein, I am barely gaining weight (showing me this is closer to my TDEE).
Have you had experience with chronic undereaters who still retained a decent percentage of body fat?
If you've been training a number of years and not a novice but underweight according to the gainzzz scale is it worth running LP again and gaining weight?
I.e. I'm 5ft 9 170lbs squat 320 for 5 deadlift 415x5 and bench 200 for 5
I just want to say thank you guys for answering the questions in this podcast
Black was a great answer. Also really wish you guys would do a deeper dive into some of those one off scenarios like training and dieting with type 1 diabetes and being slightly overweight at a novice level.
looking forward to the Barbell Medicine School of Barbell Medicine
How do I scale this up? I’m 6’3 225lbs squat 260, DL 295 Bench 210, press 115, still adding 5lbs no problem. I started 2.5 months ago at 205 lbs BW. I’ve gained a significant amount of muscle but I already had a dadbod belly when I started and it’s grown slightly. The recommendations are always for 5’7” what does that mean for a tall guy?
not upset at all at Pearl Jam's "Black". One of the best songs of the 90's for sure and the best break-up song of all time.
Hi Jordan, you an Austin often a talk about misdiagnosing stalling on linear progression and people transitioning to a intermediate program to early. I believe I've probably done this. I moved from LP about 3 months ago when my squat got stuck at 100 Kg and deadlift at 115kg (I'm 31 years old, 73 kg and 175cm). I moved to 531 (which i know you don't like) and feel I have a little bit of progress.
I realise my stalling is due inadequate recovery resources, I've been studying for my anaesthesia primary exam which I've now passed, not eaten enough, and not gaining weight (I've been hesitant to gain to much weight too fast as I come from a pretty heavy family and worked hard through my 20s to not go the same way).
So my question is - If you've come off LP to soon do you go back as if so from where?
ily for making these video's
Nice video. Very informative
Was missing some tips for after the LP phase for a while.
I'm 5'10 and after 7 years of only running I was grade 3 lacking gains, but I've put on 25 lbs since then 😄
I have a very stupid question that you guys may have already answered. If I cannot gain muscle when cutting, how can I get strong? I mean, which adaptations are happening to the muscles when I am getting strong that does not relate/imply muscle grow (in the sense of hypertrophy). Are those adaptations purely happening on tendon tissues, nerves, specific fibers of muscles? If you have answered this question please indicate where is it. I also would be pleased if you could guide me to a source material (that is available online if possible) from where I could learn more about it. Thank you very much!
The Last Great Spectrum CNS.
Dat's a lotta shoes, Dr. Imelda Marcos Feigenbaum.
So I'm a novice, 6', 210. Therefore, it sounds like I should be eating either at maintenance or perhaps half a pound a week at most while doing the novice LP? Does it also make sense to eat slightly more on workout days, like say 200 calories extra, than I do on rest days?
Hey Dr. F, what do you think about "slow carb" as a diet for bodybuilding/strength? It has helped me clean up my diet in the past, but almost always resulted in weight loss. My body seems to respond better to lower carb, though would probably keep peri-workout fast carbs in the plan. What are your thoughts? Love your work, thanks.
So I get the “juice isn’t worth the squeeze” argument in general terms, but I suppose I’m still not crystal clear on why it’s not something you can just take care of later. Is it really that risky to milk LP just for a few months and then stop? Is there just no effective remedial work you can do once you’ve exhausted LP?
Jordan (or Austin) I am LITERALLY your perfect example of the 5'10 185 lb white male with a 40"+ waist (40.5 in). What, other than the LP would you invite me to do (sorry I started typing before you answered it)
Just to recap, calories = maintenance, alter my macros to 1g per lb Bodyweight protein and carbs and fill in for the rest of calories with fats. Do the LP and enjoy my gains?
Exdruid_Gaming yessir you got it
I'll let you know how my progress goes! Thanks Jordan.
Exdruid_Gaming hows your progress
Dam dude I’m 5’10 140 I have videos of myself on my channel I feel underweight but to hear it called out like this kinda puts it in perspective
Whew I’m 5’9” 141 lb. I have some work to do lol. Been on LP for one month. How does frame size come into play when talking about being “underweight”? My wrists are only 6.5” around and my waist is 32.25” Keep titrating the nuance. You guys are awesome.
You still training bro?
I'm 31. 6.5, 227lb. Waist round navel is 41inch. On LP. Should I lose weight? Squat 122.5 for 5. Bench 77.5 for 5. Press 55kg for 5. Deadlift 120kg for 5.
P.s boats and hoes
Rocking the SAFD shirt! 👍
Is 5’11 80kg with about 15-17% bodyfat skinny by SS standards? Im unsure of whether to do GOMAD or if not a gallon maybe 2L. Age is 15 if that matters.
This is my first youtube comment, and I want to be a student at barbell medical school.
Is the 40" waist criteria for all heights or just your 5'10" example?
Excellent !
hey Jordan according to this GainzZz Scale what about a 5 foot 6, where should I be?
מגיד אסף you need to be more specific
Dang, another hot mixtape!
I love both Hypnotize and Black.
I would go to that school u guys were talking about
I'm ready to start barbell medical school
Will we see any seminars in Canada or northern Maine?
Find us a gym interested in hosting us!
Austin Baraki I doubt my garage would suffice. Sadly the closes thing to a strength gym in my area is the YMCA and they don't even have a power rack. But if you guys do come to Canada or north eastern United States I'd love to see yours and Jordan's seminar.
when y'all shipping gainz rx to Australia ?
What are Dr.Baraki's plans on getting that elbow issue he spoke about at the beggining better? Any chance to hear about that? Thanks for the good stuff as usual!
Melajaron Investigating further after this meet. Suspecting there might be a stress fracture or osteochondral defect of some sort.
Austin Baraki I see. I was curious mainly because I know you guys aren't the "yeah I'll do some stretching and mobility work to get it better" people (an approach which I agree with), so I was wondering how you'd approach an injury. Thanks for the reply!
how do you guys feel about non conventional lifts, like Jefferson deads, trap bar deads, zercher squats. You can load heavier on some of these lifts compared to conventional lifts. Under a starting strength regime ofcourse.
So 6’ male should weight around 220?
Bobby Hilliard that's if you only possess goals in strength and are willing to sit at 20% bf
Ok....Austin mentioned his elbows bothered him. I've been doing linear progressive strength work for the past year or so, eating a ton of nutrient-dense food, plenty of calories, about a 1/2 GOMAD, yada yada. The stronger I get, the more elbow pain I've been getting. Is this just the nature of the beast? I mean, is this ignorable pain? I'll back off for a week or so every now and again, but the pain eventually comes back when I start lifting heavy again.I'm 6'3", 210lbs, if that has any significance.
Lawlz Halocaust I've actually never heard of that, but I'll definitely look into it. Thank you
Up to X amount of months is the end of the SS novice linear progression. What if one surpasses that time, but doesnt adhere to 3 days a week consistently. Maybe 2 months have 6 training sessions each. Will that change the amount of months in the novice stage? Since the length of adaptation is the same? Or is the stress (or lack thereof) the deciding factor on time spent in the novice stage?
Will we see any seminars in Syria or Iraq?
will Nill Will Juarez in mexico hold any seminars if the cartel protects them?
Thanks!
Lmao trying to get them killed?
how do skinny fat people over 40? eating is right, but fat distribution is wacked. and tests say hormones are normal ? Thanks for the video.
What are the disadvantages of having wide hips?
Huffman_Tree slower running speed and less explosive in general
Pushing out babies is said to be easier with wide hips. Provided you're a female.....
Can I please be in the barbell medicine medical school? It's actually not a bad idea
maybe one day you'll have a client who's willing to donate you enough money for a medical school. I'd apply for the school for sure!
So do you guys not want to gain any more weight at all?
Yep, Black by Pearl Jam.
how tall are you guys?
David De Nicola - 6'-4
Both are 5'10" if I remember correctly.
5'10.5 for me
In a raised heel? :D
aren't you supposed to be a learned guy and such , how about useing SI units :)
SVARA
I see those miadidas ultra boosts 🔥
Matthew McNulty good eye!
Really surprised me to hear Austin say he tracked weight daily - wouldn't daily fluctuations give a much more inaccurate picture than, say, either a weekly reading or a weekly average from those days? Can you really say based off a reading at the end of the day that you didn't eat enough and need to smash a bit before bed? Would just taking a dump before the reading change it too much to be reliable to that degree? Thanks.
Piñata Oblongata The more data points you have, the better an idea you get of the “standard error” you’re dealing with on a day to day basis.
Piñata Oblongata you weigh yourself daily, in the morning fasted after using the bathroom. After 7 days have passed you add all of those weigh ins together and divide them by 7 to ascertain your weekly average bodyweight. That in my opinion, is the most effective method.
At 5’10 240 you should lose weight.
Rippetoe has left the chat.
They eventually didn't answer the sub-question(s) re: conditioning, did they?
Marco Notarnicola it's two parts...patience
Jordan Feigenbaum whoops, I missed the part where that same question was also being brought over to part 2 ..
D:
Black by Pear jam lol. Jordan confirmed EMO.
Leo Mann you already know
a plaid crayon haha
Trainers (sneakers for you Americans) for days lol
Green is not a creative color.
Sorry to disappoint.
It's actually a smart color. It's in the middle of the spectrum and the most common color you see in nature, which if you believe in a higher power makes it the most "creative" color there is. It is the most natural and soothing to a species who has relegated themselves to being inside 4 straight boring walls most of their lives.
if i was a girl id be jordans boyfriend... wait what??
Ugh you guys are mistaken about what constitutes being "underweight" for strength training. For me to weigh 180 lbs at 5'8 for example I would be clinically obese with a BMI of 27 lol and I know plenty of guys that can make gains being very lean at very low bodyweights. Also in an earlier podcast you guys made the extraordinary claim that you can't lose weight and build muscle simultaneously or do a bodyrecomposition unless you are an absolute novice or very overweight. This is simply not true as it has been shown in literally over dozen studies to be possible. You guys should check out Menno Henselman's article on the topic bayesianbodybuilding.com/gain-muscle-and-lose-fat-at-the-same-time/ . The tl;dr of the article is that nutrients are partitioned independently in the body towards gaining muscle and losing fat and that your body can liberate fat stores from your body towards building muscle even if on the net balance you are under a calorie deficit and even elite level gymnasts have been able to lose fat and gain muscle simultaneously while training 4 hours a day and consuming 1800 kcal ketogenic diets.
TheRsEM no you're still underweight and that's not what that study he quoted showed.
Also, his arguments are exceedingly weak. There are known errors in all forms of body fat measurement and only 1 or 2 studies he cited even used DEXA to analyze body composition. It's a good way to convince someone who is underweight or overweight that they do not need to drastically change what they're doing, but ultimately it's wrong.
Yes sorry the gymnasts were eating a 1971 kcal diet I got that wrong my bad and it was in this interview that Menno talked about the mechanisms of body recomp bayesianbodybuilding.com/turkey-goes-bayesian-interview/ . But you think that over a dozen of studies could get it wrong that body recomp is possible? That seems exceedingly unlikely especially when you consider all the accumulated anecdotal evidence too.
BMI isn't accurate or used anymore
Not only is BMI a very poor tool for measuring body composition, but you’re not even using it correctly. 27 would be “overweight”. “Obese” is 30 and above.
Feigenbaum likes Pearl Jam, unsubscribed!!!
will Nill lol